When it comes to brain health, you’ve probably heard many times about the importance of adding omega-3 fish oil to your diet. What if the most important supplement to take for brain health was something else entirely?
“Omega-3 fats are emphasized as part of the Mediterranean diet, considered important for brain health. Rachel Oger, MNutrDiet, APD, LDN, Dean of Medical Science explains paradeBut there are other supplements that actually have an even greater impact that you might want to know about.
What are the best supplements for brain health?
In addition to omega-3 fatty acids, flavonoids, anthocyanins, antioxidants, and monosaturated fats also have amazing effects on brain health. It’s a must.
“When people think about B vitamins, they may not think about the role it plays in brain health,” says Ojha.
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Of the B vitamins, B1, B2, B3, B6, B9, and B12 are thought to be the most effective for brain health.
Each one works to improve brain function in different ways, but they are all important for protecting the brain and keeping it as healthy as possible. Some have been scientifically proven to reduce the risk of cognitive decline associated with diseases such as neuropathy.
Types of B vitamins
Here’s what you need to know about the different types of B vitamins and how they affect brain health.
- Vitamin B1 (thiamine): It reduces the risk of dementia and improves concentration and memory.
- Vitamin B2 (Riboflavin): It reduces the risk of migraines by reducing oxidative stress and inflammation in nerves.
- Vitamin B3 (Niacin): Protects brain cells from both stress and damage. Prevents general cognitive decline and reduces the risk of dementia.
- Vitamin B6 (pyridoxine): Helps maintain healthy cellular metabolism, supports amino acid production, and maintains nerve and skin health.
- Vitamin B9 (Folic Acid): Produces healthy red blood cells, healthy cell function and maintains healthy DNA.
- Vitamin B12 (Hydroxocobalamin): It maintains the health of nerve brain tissue and allows electrical impulses to travel along nerve cells.
“B vitamins play an important role in the production of neurotransmitters that send important messages between the brain and the body. For example, vitamin B6 is involved in the synthesis of many neurotransmitters such as dopamine and serotonin. I’m in your mood.”
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Signs of vitamin B deficiency
How can you tell if you have a B vitamin deficiency? There are a number of factors that make you more likely to be deficient or predisposed to a deficiency (more on this below), but there are also some signs to look out for.
According to Ojha, brain-specific symptoms of deficiency include:
- Vitamin B6 (pyridoxine) deficiency: Hypersensitivity, attention deficit, cognitive decline, and diagnosis of dementia.
- Vitamin B9 (folic acid) and vitamin B12 (Hydroxocobalamin) deficiency: Behavioral changes, general cognitive impairment/decline.
Foods with B vitamins for better brain health
Supplements can help a lot, especially for those who may be suffering from a B vitamin deficiency, but there are also ways to get more B vitamins into your diet by eating certain foods.
“Food sources of vitamin B6 include meats (chicken, pork, etc.), fish (tuna, salmon, etc.), legumes (chickpeas, black beans, etc.), leafy greens, nutrient-rich cereals, nuts, bananas, and potatoes. Yes,” says Ojha. “Food sources of folic acid include liver, leafy greens (spinach, kale, lettuce), asparagus, avocados, beets, legumes (lentils, pinto beans), citrus fruits, and fortified cereals.
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Liver, meat (steak, pork), fish (salmon, tuna), plain yogurt, cottage cheese, Swiss cheese, and other animal products are good options if you want to add more vitamin B12 to your diet, Ojha explains. doing. you should reach out.
Among B vitamin rich foods and B complex supplements, who should prioritize B vitamins in their diet?
“Depending on your age, diet and lifestyle, you may also consider taking a B vitamin supplement,” explains Ohja. “For example, as we age, our bodies may be less able to absorb vitamin B12.”
This is not speculation, it is backed by science. In fact, data from the National Health and Nutrition Examination Survey (NHANES) show that a high percentage of adults over the age of 50 do not meet their dietary intakes of vitamin B6 (41%), folic acid (46%), and vitamin B12 (24%). It shows that
Another factor that may play a role in vitamin B deficiency is diet.
“If you are a vegetarian or vegan, you may want to consider including a vitamin B12 supplement, as many food sources high in vitamin B12 are meat and dairy products.
Next, Dr. Sanjay Gupta offers tips to keep your mind sharp.
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